Top 3 Healthy Trip Tips

By Jessica Campbell, MS, FNTP

So you're traveling this summer but you don’t want to throw your healthy eating habits out the window.

Whether you're taking a plane, train, or a roadtrip, it’s possible to eat well on the go.

Here are my top 3 tips for eating healthy while traveling.

1. Stay hydrated 

Eating well includes drinking well, and that means getting enough water. You can keep your energy levels up and avoid unnecessary snacking by staying hydrated. 

Whether your trip involves walking and exploring, or large stretches of time  seated in an airplane cabin, it’s easy to get dehydrated. 

The human body consists mostly of water, and we need to replenish it daily. Interested in exact percentages? Check out this articleto learn more.

To keep it easy, just make sure you drink a minimum of half of your body weight in ounces of plain, filtered, clean water every day. (For example, if you weigh 150 pounds you should be drinking 75 oz of water). 

This does not include coffee, tea, juice, soda, or any diuretic beverage that can dehydrate the body. In fact, if you drink any of the beverages mentioned, I recommend you add back the same amount of water to your daily minimum.

* Bring your favorite water bottle on your trip and keep it filled up!  You'll be surprised how easy it is to find filtered water in airports and train stations.

Did you know hunger is often confused with thirst and people often overeat when they’re really just thirsty.  Next time you feel hungry, try drinking 8 ounces of water and see if it helps. 

2. Pack your own snacks 

If you find you’re genuinely hungry, avoid the drive-through, vending machines, or fast food. You’ll eat healthier and save money by packing your own snacks. 

Here are a few great ones to try: 

🧀 Cheese

Pair with apple slices, and you’ll have a tasty snack that covers healthy fat, good protein, and complex carbs.

🥕 Carrots

Carrots have a satisfying crunch and are full of fiber and vitamins. Hummus is a great pairing for a little protein and healthy fat.. 

🥬 Celery 

Choose organic and pair with peanut butter, hummus, or cream cheese for added protein and fat.


Skip the salt-saturated stuff you buy at the gas station. Instead, pop some on the stove at home using coconut oil or ghee, and bring all that goodness with you. Try adding nutritional yeast for added vitamin B-12 and a nice cheesy flavor.

🌶️ Sliced bell peppers

Pair these with guacamole for a tasty vitamin-packed treat. 

🥒 Cucumbers⁠

This hydrating fruit (you read that right--it's not a vegetable) can be sliced ahead of time and be paired with cream cheese, cottage cheese, or my favorite smoked salmon. 😋

🥚 Hard boiled eggs⁠

Peel and slice beforehand and add a little salt and pepper. Nutrient-dense and high in protein, eggs can help keep you energized for your driving demands. ⁠

🟤 Baked chickpeas 

These are easy to make at home and quench that salt craving. They provide great fiber so you’re less tempted to stuff yourself with a bag of potato chips (or is that only me 🤷).

Here’s an easy recipe: Crispy Roasted Chickpeas Recipe - Love and Lemons

You can try a similar method with sliced potatoes to make healthier potato chips. Have you tried the recipe from my Comfort Food Cookbook? 

🍎 Fruit ⁠

Fresh is best, but dried fruit is nice because it's so portable. Careful because it's easy to get too much sugar. If you buy dried fruit, check labels and find the stuff with only fruit and no added sugar. ⁠

🥜 Nuts⁠

Almonds, pistachios, walnuts–they’re all great at giving you a satisfying crunch with plenty of protein, fat, and fiberwhich keeps you feeling full longer. ⁠

🍌🥜 If you like fruit and nuts, why not combine them for a sweet mix? Or, mingle nuts and seeds with something savory. Check out my recipe for Trail Mix Parfait to get ideas for many different flavorful combinations. 

3. Know before you go

A little bit of planning goes a long way. In addition to packing healthy snacks for the trip, think about how you’ll eat and what you’ll do at your destination. 

You can map out a few go-to wellness spots before you arrive. Do a few minutes of research to find healthy options.  

You can look for a nearby grocery store to stock up on healthy snacks instead of fast food. See if you can find a local farmers market too! 

When you decide to eat out, what restaurants offer healthy options? Can you find some within walking distance of where you’re staying? If you walk to the restaurant you’ll get to see the local area up close, burn a few extra calories, and have better digestion after your meal. 

Find a few other places to be active–whether it’s trails, bike paths, or a local studio or gym. Explore your surroundings on foot and walk where you can or take the stairs instead of elevators. You can be physically active on vacation even without traditional workouts.

Save these healthy go-to spots in your phone so you’ll have some healthy options ready when you arrive and most of all, have a great time traveling!